Junior Training Volume Guidelines

Reference: Resources by Rob Pickard, Triathlon Australia – Level 1 Coaching Manual & by Fabrizio Andreoni, Triathlon Australia – Level 2 Triathlon Coach.

Recommended Weekly Training for Club Junior Triathlete.                                  

 

10 yrs

12 yrs

14 yrs

16 yrs

18yrs - 20yrs

Hrs

Ses.

Km

Hrs

Ses.

Km

Hrs

Ses.

Km

Hrs

Ses.

Km

Hrs

Ses.

Km

SWIM

1

2

1

2

3

3

4

4

6

4

4

6

5 - 6

4

8/10

BIKE

0.15

1

8

0.30

2

12

1

2

15

2

3

50

4 - 5

3 - 4

100/150

RUN

0.30

2

2

0.45

3

4

1

3

6

1.5

3

14

2 - 2.5

3

18/20

Recommended WeeklyTraining for Elite Competitive Junior Triathlete.

 

10 yrs

12 yrs

14 yrs

16 yrs

18yrs - 20yrs

Hrs

Ses.

Km

Hrs

Ses.

Km

Hrs

Ses.

Km

Hrs

Ses.

Km

Hrs

Ses.

Km

SWIM

3

3

3

6

4

15

6

4

20

6

4

25

6

4 - 5

30

BIKE

0.30

2

0

0.45

2

0

3

3

100

5

4

200

7 - 8

4 - 5

350/400

RUN

0.30

2

3

1

3

6

1.5

3

15

2

4

25

2.5 - 3

4

30/40

Case Study: Progression of weekly training for a 20 yo Junior World Champion during his base period of training at different ages.

 

10 yrs

12 yrs

14 yrs

16 yrs

18yrs - 20yrs

Hrs

Ses.

Km

Hrs

Ses.

Km

Hrs

Ses.

Km

Hrs

Ses.

Km

Hrs

Ses.

Km

SWIM

5

3 - 4

3

9

6

15

11

6

20

12

6

20

12

6

30

BIKE

1

2

20

2

2

30

3

3

100

6

4

200

8 - 16

5 - 6

350/500

RUN

1

3

6

3

4

10

4

5

20

5

5

35

7

5

50/70